Exercises with an expander for weight loss - the rules of work. Strength training with an expander: exercises for all muscle groups Expander universal a 910

In general, I bought this thing somehow spontaneously, without hesitation, in one large and notorious sporting goods store. I paid about a thousand rubles for it. But what to do with it - I will not put my mind at all. Absolutely nothing interesting, let alone useful, can be done with this miracle expander.

The tension force is absolutely not regulated in any way ... Even with my height of 180 cm, I easily pull it and at the same time practically do not strain any muscles (neither arms, nor legs, nor back).

Tried different exercises as suggested in the pictures on the box: while standing, pulling it up with your hands, like pumping a pump, is somehow a waste of time. I also tried sitting on the coccyx to pull it simultaneously with my feet forward with my hands to my head - also about nothing, this can be done without an expander. The only plus from this exercise is that you can warm up in a couple of minutes if it’s cold in the apartment =) I also tried to depict movements like rowing - in general, it turned out garbage, my height is simply not enough for good rubber tension ....

Separately, the arms / legs are not made ....

In general, I no longer figured out what to do with this miracle and now it is gathering dust with me. If someone knows something more about this expander, how it can be used effectively, I will be glad if you share your experience)))

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Good day, Expander universal torneo a 910 instruction. The universal expander will perfectly serve to strengthen the muscles of the hands and. Then, in addition, I also bought a simulator, mostly for legs, the Expander universal Torneo A-910 ..

Expander universal torneo a 910 instruction. File description: Uploaded: 01/10/2016 Downloads: 1889 File status: available File publicly available: Yes File uploaded: Golikov N. S. Codes for posting on other sites..

Moscow city. 700 rub. Designed to strengthen the muscles of the press, legs, back and upper shoulder girdle. Allows you to simulate the movements performed on a rowing machine. New in box with receipt.. brief information Expander Torneo Power Twister A-917. Universal expander for training the muscles of the arms, wrists, biceps, triceps. Length 65 cm. Resistance - up to 20 kg. Compact and versatile, the Butterfly expander has proven itself as a home gym. Versatility this simulator achieved through its design, which allows you to perform a variety of exercises.

Expander - universal sports equipment. The expander is a compact and easy-to-use sports equipment that is perfect for home workouts and can compete with bulky and complex training devices. The action of the expander is based on the phenomenon of elastic deformation, that is, the resistance of materials to the applied force.

Expanders are made of durable elastic materials (most often it is rubber, rubber or silicone, but it can also be a steel spring), which provide the necessary level of tension and allow you to train various muscle groups. Since these shells are designed to train individual muscles (hands, shoulders, hips) and joints (expanders are actively used in therapeutic and rehabilitation physical education), exercises with them fall into the category of isolating ones. By choosing the right expander and developing an optimal training program, you can effectively strengthen one or another part of the body, give the muscles a sculptural relief and become stronger, healthier and more active. Types of expanders. Today at sports shop you can buy almost any expander. Depending on the principle of operation, they are all divided into compression and tension expanders.

The most popular among athletes and amateurs: Most expanders can be successfully used by both sexes. For ease of use, expanders can be equipped with anatomical handles (some with holes) and leg loops. On many models, load adjustment is possible, which will allow you to personally set the pace and intensity of your workout. Particularly stand out are tape expanders made in the form of long rubber bands or ribbons that lack handles, as well as an expandable twister expander, which is a stick with a spring in the middle. In addition, there are special expanders for skiers and boxers, as well as universal models that train several different muscle groups at once. Pay attention when buying.

Before purchasing, pull the expander to make sure the rubber is strong and free of defects. Pay attention to the handles: they must be firmly attached to avoid the risk of the expander coming off and injuring the athlete.

When choosing a tape expander, consider its length: it should be with a margin, because this projectile does not have handles and the ends must be wound around your hands. In addition, choose an expander with the optimal load for yourself: too much resistance will prevent you from holding the projectile in your hands, and too little resistance will not provide the proper intensity of exercises.

Many manufacturers indicate the load of expanders with the color of the projectile: in ascending order - yellow, green, red, blue. However, it is worth consulting with the seller before buying. Training with a carpal expander. This projectile is designed to strengthen the muscles of the wrists and forearms, the development of brushes. Recommended office workers, who print a lot on a computer, people of creative professions (especially musicians), as well as athletes.

The most simple and affordable carpal expander- a ring (usually rubber), which can be smooth or spiked for a massage effect, of various diameters and densities. Training consists in rhythmic squeezing-unclenching of the brush. The exercises with expanders for brushes, made in the form of a small rubber ball or a metal spring cocoon, are based on the same principle.

Good day, Expander universal torneo a 910 instruction Osteokea instruction reviews. Peter Joseph. instructions. 18. 29-04-2014 15:32. Octreotide long instructions for use.

The expander develops muscle strength well, especially the arms, shoulder girdle, torso. Exercises with an expander can be made up as an independent & nbsp. Expander universal Torneo. Article: A-910TRN. A universal expander will perfectly serve to strengthen the muscles of the arms and legs. Using it, you can strengthen the muscles of the shoulder girdle, work out the biceps and triceps, load the muscles of the legs without leaving home.. Expander type: universal; Type of resistance: spring; Trains muscles: chest, shoulder girdle, arms. TORNEO A-910, Expander Torneo A-910.

No less popular are carpal expanders - tongs with rubber handles and a connecting spring. Repetition counters can be attached to them, which makes using the projectile more comfortable. Use of shoulder expanders. This category includes stretching expanders designed to train the muscles of the shoulder girdle. They are rubber or stronger steel springs attached to the handles in varying amounts. Some expanders have removable springs, which allows you to adjust the load. Exercise 1: Stand up straight, legs apart, grab the expander by the handles, palms out.

Spread your arms to the sides, raising them to your shoulders, then lower them. Repeat 2 sets of 8 times. Exercise 2: Stand up straight, legs apart, put the expander behind your back and hold it in your arms bent at the elbows. Spread your arms to the sides, fully straightening them, return to the starting position. Perform 2 sets of 8-1. Exercise 3: Fasten one handle of the expander on the foot, grab the second with both hands and lean forward.

Then extend the body to a fully straight position and return to the starting position. Do two sets of 6-8 reps. Exercise 4: Attach the handle of the expander to the foot, grab the other with both hands and stand up straight. Do body tilts to the right and left without bending your legs.

Repeat 2 sets of 8 times. Exercise 5: Stand up straight, feet shoulder-width apart, hold the expander in outstretched arms above your head.

Leaving one leg behind, arch your back, taking your hands with the expander back. Come back and repeat with the other leg. Perform 6-8 times. Training with a chest expander. Chest expanders serve to develop the muscles of the back, chest, biceps and triceps.

They help to create a muscular relief, and for women - to strengthen and slightly enlarge the chest. By design, chest expanders resemble shoulder models. There are also expanders made in the form of a figure eight, which also effectively train the upper shoulder girdle. Consider some basic exercises. Stand with your feet in the middle of the expander, keep the handles at waist level. Raise your arms to your chest and lower your starting position 8- 1.

Fix the expander on a solid support at the level of the shoulder blades and stand with your back to the support. Stretch your arms forward, slightly tilting your torso, then return to starting position 1. Fasten the expander around the foot, put the other leg slightly forward.

Bring one handle behind your back, leave the other in front, keep them at shoulder level. Then straighten your arms above your head. Return to original position.

Repeat 8-1.0 times. Fix the expander on the support, take the legs apart, knees bent, arms extended in front of you. Then rhythmically press your hands to your chest, keeping your elbows along your torso. Perform 8-1.0 times.

Get on all fours, hooking the expander to one foot. Swing back with this leg, straightening your back, then return to the starting position. Repeat 1.0 times with each leg. Stand on the expander in a semi-squat, hands at neck level, elbows pointing forward.

Straighten up without lowering your arms, then return to the original position. Do exercise 8- 1. We train the muscles of the legs with the help of an expander. Leg expanders are made in the form of rubber rings, figure eights, and are also equipped with a cuff for better fixation of the foot. They help strengthen calf muscles, thighs and buttocks. Exercise 1: Sit on a chair with the expander attached to its back leg. Alternately unbend and bend your knees.

Repeat up to 1.0 times with each leg. Exercise 2: Lie on your back, bend one leg at the knee, leaning on the floor with it, straighten the other, with the expander attached to it, and lift it up.

Slowly lower your straight leg to a horizontal position, then lift it back up. Do 8 times with each leg. Exercise 3: Lie on your stomach, fix the expander on your feet and secure it on a support. Alternately bend your knees while arching your back and lifting your chest off the floor. Repeat 8-1.0 times. Exercise 4: Lie on your back with the band around your ankles. Holding your hands on a bench or support, lift your straight legs up as much as possible, trying to touch your chest with your hips.

Slowly lower your legs to the starting position. Do this 6-8 times. Exercise 5: Stand up straight, holding on to the support with one hand and holding both handles of the expander with the other. Insert one foot into the expander and fix the loop by stepping on top with the other foot.

Raise the bent leg up, moving the thigh slightly to the side. Do 1.0 reps with each leg. Ski expander. This sports equipment looks like a large rubber braided rope, the handles of which are perforated for easy grip. Exercises with it are aimed at strengthening a variety of muscle groups. Exercise 1: Take an emphasis lying down, your back is straight, your arms are wider than your shoulders, the expander is pulled tightly over the shoulder blades, its ends are fixed with your hands on the floor.

Perform push-ups (1 each. Exercise 2: Place your closed legs in the middle of the expander and straighten up, spreading your bent arms to the sides so that the handles of the skier's expander are at shoulder level. Then straighten your arms, stretching them above you. Return to the starting position, repeat 3. Exercise 3: Stand up straight, slightly apart bent legs wider than the shoulders on the expander. Keeping your torso straight, slowly sit as low as you can, keeping your thighs parallel to the floor.

Fix the pose for 2-3 seconds, slowly rise to the starting position. You can do up to three sets of 2.

JV. EN - Fitness, health, beauty, diet. The first thing that Internet search engines still give out on the request “expander” is an old-fashioned spring piece of iron from the arsenal of the USSR TRP leaders, which was gathering dust on the same balcony as the cast-iron weights. Progress has stepped far forward, there are a great many varieties of this “for all time” simulator these days. Today we will focus on a rubber shock absorber with handles. “Actually, that old-school progenitor of expanders worked great,” says Ekaterina Soboleva, fitness director sports club Zupre.

It is a mistake to wait for pure muscle growth and from a modern shock absorber. It will help to draw the muscles, make them more resilient. Pull the rubber after strength exercises- a good end to the workout, but grow biceps by 4.

Exercises for the press with a universal expander Starting position: Secure the expander with a clamp to the wall in the upper position. Download instructions. Instructions for a set of exercises with a universal expander "SMARTELASTIC". Instructions for a set of exercises "Healthy back".

The advantage of a modern expander is its compactness. With only one rubber, you can work out the entire body, varying the load for any level of training. The expander is great for both isolating (single-joint) exercises and functional ones.

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Expander Torneo A-910 photo. Torneo A-121U weights. Average: 4.4.

In today's workout, we'll be mixing both." Expander exercises: general rules. Perform all exercises in 1. If you are a complete beginner, start with one approach. Track the degree of fatigue: if on next workout feel good, increase the number of approaches to two, if the muscles hurt, repeat the session unchanged.

Be sure to warm up before training, never do it “cold”. At the end - a basic stretch as a hitch, so that the pulse calmly drops, the muscles stretch. Make sure that the rubber is always in tension, if it sags - you are not working. On an inhale, lower yourself down until your thighs are parallel to the floor, and as you exhale, get up. The exercise is simple, but due to the fact that the hands are brought to the shoulders, the load increases. If you put brushes on your belt - there will be an easier option.

Lunges. Legs in a split - one foot one step behind the other. Lock the expander under the front leg, handles in the hands at shoulder level. Slowly bend both knees, keeping your hands on your shoulders. The knee of the supporting leg does not go beyond the line of the foot, the thigh is parallel to the floor, the lower back is slightly bent. Control the position of the hands, the standing leg behind is bent at the knee, try to keep the body straight, do not lean forward. Return to starting position.

Perform 1.5 lunges and repeat for the other leg. Mahi. Starting position - lying on your side, the upper leg is slightly raised above the floor, the foot is on you. Body and leg form a straight line. The shock absorber passes under the knee of the bent lower leg, hold it with your hand, passing it through the handles so that it does not slip off. The more you pull, the higher the load will be.

If you are afraid that the rubber will come off, secure it with an additional ring around the foot. Raise your leg just above 4. Return to the starting position.

Repeat on the other side. Back exercises.

Traction sitting to the belt. Sit on the floor, shock absorber in your hands. Wrap your feet around them and take a handle in each hand, elbows slightly bent, palms facing each other.

The knees are also slightly bent, resting on the heels. The back is straight, keep the natural curve in the lower back. Bend your elbows so that they slide along the body and pull the shock absorber knobs to the lower ribs. Return to starting position and repeat.

Do not straighten your knees completely: it is easier to keep the body in the correct position. Just twist the shock absorber around the feet, and not just throw it over them: this way it will not come off, it will be securely fixed and will not fall off. Deadlift standing, elbows to the side. For this exercise, the shock absorber must be attached to the external block. We used the Swedish wall.

At home, it can be replaced, for example, with a massive table or cabinet. You can perform the exercise kneeling from the same point for the hands, the main thing is that alignment is observed. Fix the shock absorber on the wall at the level of the elbow joint.

Step back with your arms extended forward to the distance of a slight stretch of the rubber. One foot one step ahead of the other, shoulders and body slightly forward, chest straightened. As you exhale, pull the expander handles to your chest, spreading your elbows to the sides and connecting the shoulder blades. On an inhale, slowly return to the starting position. The upper shoulder girdle and the “top” of the back work. Chest exercises. Press one hand forward.

Grasp the middle of the expander, bend your arm behind your back. Both of his pens are in the second working hand. The elbow is parallel to the floor and is at the level of the shoulder joint. Task: straighten the arm and bring it straight to the sternum.

Final point - at the level of the middle chest. Return to starting position and repeat. An added bonus of this exercise is that the shock absorber helps test your mobility. shoulder joint: How easy is it for you to clasp your hands behind your back? In this case, the rubber will stretch your arm, thereby increasing your flexibility.

Bending the arms for triceps from behind the head. The starting position is the same. The middle of the shock absorber is in a fist behind the back, the second arm is bent, the brush is directed to the opposite shoulder.

Extend your arm at the elbow joint, at the lowest point the shock absorber should not hang. Return to starting position, repeat 1. Standing bicep curl. Take a shock absorber handle in each hand and stand with your right foot pressing its center to the floor. Take the left back and put it on the toe. Press your elbows to the body, point your palms forward. Bending your elbows, pull your hands to your shoulders.

Return to starting position and repeat. If the load is not enough, stand on the shock absorber with both feet. Still not enough? Set your feet wider. Press with one hand up.

We stand on the rubber with two legs, it is better to hold the handle of the simulator in your hand, the elbow is directed strictly to the floor. With an exhalation, raise your arm to the top point so that the hand is projected onto the shoulder joint, and gently bend while inhaling, as if sliding in one plane. The elbow does not go back or forward, straight down. Keep the center of gravity of the body - the press is retracted, the shoulder blades are adducted, only the arm works.

Change the rubber and do the exercise with the other hand. Exercises for the waist and oblique muscles of the abdomen.

Tilts. Center the band by looping it around the right foot, both handles in the right hand, left hand on the belt. Legs shoulder width apart. From the starting position - leaning down and lowering your arm along the body for additional dynamics of the exercise - pull the rubber, leaning to the left until the maximum stretch. In this exercise, the muscle is worked out at the moment when it is most stretched and tense. Perform 1.5 tilts to one side. Change tires. Repeat on the other side. “Many are afraid of tilts, because they increase the oblique muscles in volume, due to which the waist does not become an aspen, but only grows,” says Ekaterina Soboleva.

The shock absorber works differently: the force vector is directed in a completely different direction, to the top point. Therefore, it is possible to influence the waist with rubber, it is not necessary to do this with a heavy dumbbell. Exercises with an expander: safety precautions. Before starting each workout, carefully check the rubber, stretching it slightly, for hooks, cuts, microcracks and tears. Found at least one sign of violation of the integrity of the shock absorber - throw it away to avoid injury. It takes about 2 in our club.

This is how a working and damaged shock absorbers look in tension. If yours looks like the one above, throw it away immediately. Make sure the expander is securely fastened and will not break when pulled. When making a ring around the foot, it is important that the length of the shock absorber handles is the same, and the load on the right and left sides is even. When you press the rubber with your foot, make sure that the shock absorber is in its center. Don't go barefoot.

In addition, in sneakers you can be sure that the expander will not come off. It is better to have several expanders.

At least for the legs and arms. They are divided according to the degree of resistance: weak, medium, strong and ultra-strong. Weak resistance is suitable for children, adolescents, pregnant women, people of age, medium is the best option for aerobic regime workouts, a strong help to perform leg exercises for women and basic exercises for men. In a week we will show exercises with an expander for advanced.

Stay tuned!

Expander exercises. List of exercises for the expander. How to make your body beautiful with the help of an expander? The expander is a sports simulator designed for exercises for the development of small muscle groups. Main principle training with an expander consists of stretching and compressing. This is achieved using spring, rubber or other elastic parts of the simulator. Expanders are suitable for men and women, helping to train and maintain the muscles of the arms, legs, and back in good shape.

Types of expanders for exercises. Before starting exercises with an expander, you need to choose a model of the simulator. There are several types. Focus on your goals and specifications simulator. The carpal expander is used to train the hands. It also improves blood circulation and helps to get rid of joint diseases. Doctors advise exercises with a carpal expander for those who suffer from insomnia and are engaged in mental work.

It not only develops the muscles of the hands, but also relieves emotional stress. Varieties of a carpal expander for exercises: Ball. Expander "Scissors", in which the handles are connected by a spring. This type of sports simulator develops not only the muscles of the hands, but also the forearms. Expander "Push" trains the muscles of the hands. It also has an excellent massage effect. The spring expander is suitable for training the hands.

The load can be adjusted by adding or removing springs. The spring expander for the fingers allows you to work out the maximum number of muscles. The rubber ring is the most popular carpal expander.

Shoulder expander for exercises. Thanks to stretching, it allows you to train the muscles of the shoulder girdle and chest. The number of springs is adjustable, which helps to control the load during training.

Exercises with a shoulder expander help keep you in good shape upper part body. Shoulder expanders include the figure-eight, double-eight and round expanders. They can be used not only to train the arms, but also the legs. When choosing any of these models, pay attention to its color.

Yellow means the weakest resistance in the simulator, which is suitable for beginner athletes. Green color - resistance is stronger than in the previous case. Red is average and blue is maximum. Chest expander for exercises. Allows you to train not only the muscles of the chest, but also the shoulder girdle, back, triceps and biceps.

He works well pectoral muscles. As a result, the chest rises and becomes more elastic. Expander "Butterfly" for exercises. Designed for the muscles of the shoulder girdle, chest, back, abs, legs, buttocks. Exercises with the Butterfly expander perfectly work out the hip area. It is very comfortable and versatile to use. Latex tape or rubber band.

Suitable for training the muscles of the whole body, and also stimulate the mobility of the joints. Often used in yoga and Pilates. An elastic band or rubber band replaces several simulators at once and provides maximum load almost every muscle in the body. Ski expander. These are several rubber bands that are attached to a wall or other stable surface. Used to train all muscle groups.

The simulator is especially effective in rehabilitation after serious injuries. Sometimes it is called a swimmer's or boxer's expander. Expander for leg exercises Elastic band with cuffs that are fixed on the legs.

This design allows you to increase the load when training the muscles of the lower body. Multifunctional expander for exercises. Provides a complete workout for almost every muscle in the body. This is where its versatility lies.

Differs from other types of leg clamps. Exercises with a multifunctional expander combine the possibilities of training on several models of the simulator. Advantages and disadvantages of exercise bands. Expanders have long gained popularity not only among sports fans. With the help of these simulators after a working day, you can get rid of stress and fatigue. Among the advantages of the expander, the main ones are distinguished: These are small-sized and lightweight simulators.

You can take them with you on any trip. Simple and easy to use. Suitable for home workouts. You can work with an expander at any age, even children.

Allows you to increase the load and adjust the intensity of exercise. Suitable for rehabilitation after injuries. Expanders have few disadvantages. Plastic models are considered fragile and unreliable, so you should choose simulators made of steel and rubber.

Expanders, in which there is no way to adjust the resistance, are less popular with athletes. In order not to be disappointed in the simulator, buy it from manufacturing firms sports equipment. The product must be certified. Exercises with the expander "Butterfly" Exercises with the expander "Butterfly" help women solve problems in the hip area and get rid of cellulite. Also, the simulator strengthens the muscles of the chest.

You need to perform the exercises slowly in two sets. Exhale at the moment of the highest tension.

Exercises repeat 1. Exercise 1. Sitting on a chair, place the simulator between the thighs with the spring down. While pressing the levers, try to pull your knees towards each other. After that, slowly unclench the expander. Exercise 2. Lying on the floor, bend your legs. Hold the expander with your knees. Slowly try to squeeze and unclench the simulator with your feet.

Such an exercise with the Butterfly expander forms the muscles of the thighs. Exercise 3. Lying on your side, hold the expander between your knees.

Squeeze the machine with your legs, trying to match its sides. Exercise 4. Stand up straight.

Raise your arms in front of you to chest level. Hold the expander between your palms and elbows. Move your hands inward, trying to fold the “wings” of the simulator. Move your hands back slowly.

Exercise 5. Extend your arms with an expander up. Holding on to the “wings” of the simulator, pull them towards each other and spread them apart. This is one of the easiest exercises with the Butterfly expander. Exercises with a shoulder expander. Exercises with a shoulder expander provide stretching and shaping of the muscles of the chest and shoulder girdle. After a month of constant training, you will notice changes in your body.

Exercises repeat 1. Over time, their number can be increased. Exercise 1. Put your hands with the expander behind your back. Stretch the machine by straightening your elbows. Slowly return to the starting position. Exercise 2. Extend your arms with an expander forward. Bend one arm, pulling it to your chest, and take the other to your back.

Slowly compress the machine spring back. Repeat exercises with the shoulder expander slowly. Change hand movements.

Exercise 3. Place the shoulder expander along the spine, holding it behind your back. Left hand pull up, and straighten the right one down. Repeat several times, stretching the simulator. Change the position of your hands. Exercise 4. Standing straight, stretch your arms with the expander in front of you. Slowly stretch the simulator to the sides, fixing the highest tension for 1-2 seconds. After that, compress the spring to its original state.

This exercise with a shoulder expander will help you shape your chest muscles. Exercises with carpal expander. Exercises with a carpal expander allow you to develop the muscles of the hands. Such activities help to restore hand motor skills in children and adults. Do not start a workout without warming up the muscles.

First, rub your palms, close your hands in the lock and make a “wave”, clench and unclench your fists. Only after that proceed to the main exercises with the carpal expander. Exercise 1. Take a carpal expander in the form of a ring. Squeeze it so that opposite sides touch. Do it slowly. Repeat exercise 1. Exercise 2. In your hand, twist the rubber ring, forming a figure eight out of it.

After that, slowly relax your hand, allowing the expander to turn around. Repeat 1. 0-1. Exercise 3. Squeeze the expander-ball in your hand and fix it for 2 seconds. After that, you can slowly relax your hand.

For each hand, do 1. Exercises with an expander tape. Exercises with an expander tape are used to train different muscle groups.

The basis of training is stretching. Elastic band helps avoid injury. Lying on your back, fix the middle of the tape on your feet. Bend your legs slightly.

Hold the ends of the expander with your arms extended along the body. Raise your torso and legs slowly towards each other and lower them. Exercise for the muscles of the hip line. Lie on your back. Bend your legs, pulling up to your chest. Rest your feet on the tape, the edges of which you hold in your hands.

Exhaling, straighten your legs, fix them for 1-2 seconds and bend again. This exercise with an expander tape forms a beautiful line of the hips. Exercise for training the muscles of the buttocks. Lie on your right side.

Bend your left leg and rest your foot on the middle of the elastic expander. Hold the edges of the simulator in your hands near your chest. Slowly take your left leg to the maximum distance back and slowly return. After a few repetitions, change legs. Exercises for the line of the forearm.

Fix the middle of the elastic band with your feet by standing on it. Hold the tension of the expander with your hands. Slowly spread your arms to the sides and return to the starting position. By the same principle, raise your hands up, pulling the tape.

Exercises with the G8 expander (video)Exercises with the G8 expander allow you to form beautiful arms and legs, as well as adjust the line of the hips. To make the legs slender and the buttocks toned, choose just such a model of the simulator. Before training, you need to warm up. After that, start shaping your body with the help of exercises with the "Eight" expander. Exercise for the formation of the line of the hips.

Step your right foot into the middle of one loop of the expander. Pull the other loop with both hands and hold the resistance. Take your left leg back, taking the “swallow” position. Fix the body for 1-2 seconds and straighten, bending left leg in front of. Repeat the exercise and change legs.

Exercise for the buttocks. With your right foot, stand in one loop of the expander, and pull the other side of it in your hands in front of you. Pulling your left leg to your buttocks, do squats on your right leg.

Exercises for the inner thigh line.

For the exercises below, suitable as rubber bands, and ordinary expanders with handles - choose what is more convenient for you.

Some of the exercises below should be done with short bands. If you don't have any, just skip these exercises. I tried to do them with long ribbons, but it's very inconvenient, almost impossible.

As for the resistance of the tapes, choose the load according to your capabilities. Focus on three sets of 10-15 repetitions of each exercise. For the workout to be effective, the last repetitions must be given with difficulty.

Upper body exercises

Arm raises for biceps

Step on the expander with both feet.
Take the loops in your hands.
Stretch the expander by bending your elbows.

Triceps exercise

Step on the expander with both feet closer to the heels.
Stretch the expander behind your back and extend your arms above your head.
Bend your arms at the elbows, stretching the expander.

Push-ups with resistance

Pass the expander behind your back, take the ends in both hands and stand in the lying position.
Pressing the ends of the expander to the floor, perform regular push-ups.

Bent-over arms

Hand layout

Step on the expander in the middle, grasp the loops or handles with both hands.
Stand with your feet shoulder-width apart, slightly tilt your body forward with a straight back.
Spread your arms to the sides, stretching the expander.
Lower your arms and repeat.

Abduction of one hand

Arm abduction

Hook the expander on the horizontal bar post or door handle.
Extend your right hand in front of you and grasp the expander. The angle between the shoulder and chest should be 90 degrees.
Take your hand to the right so that it is on the same level with your chest, do not bring it further behind your back.
Bring your hand back and repeat.
Do the exercise on your left hand.

The thrust of the expander in the slope

Stand on the expander with both feet, grab the loops or handles.
Bend your knees slightly and tilt your body, keeping your back straight.
Bend your elbows and take them back.
Try to pull the expander with your back muscles, not your arms.

Hand spread lying on the stomach

Lie on your stomach.
Put the expander under the stomach, and take the loops or handles in both hands.
Stretch the expander with your hands, lifting the body.
For the best effect, linger in the upper position for a few seconds.
Return to starting position and repeat.

Putting hands behind the back

Stand in the middle of the expander, grab the loops or handles, keep your legs together.
Take straight arms behind your back.
Return your arms to the starting position and repeat.

Standing Chest Press

Hook the expander at the level of the lower back or higher.
Turn your back to him and grasp the loop or handle.
Make a small lunge forward, pulling the expander.
Raise your arm with your elbow bent to chest level (no higher!).
Extend your arm in front of you, pulling the expander.
Return your arm to the bent position.
Repeat the exercise.

Bench Press

Pass the expander under the bench, lie down on it and take the loops or handles of the expander in both hands.
Starting position: arms bent at the elbows, the angle at the elbow is 90 degrees.
Straighten your arms in front of you, do not unbend your elbow to the end.
Return to starting position.

Core Strengthening Exercises

Alternate leg raise

Alternate leg raises

Lie on the floor, grab the expander in the middle, place your legs in loops.
Raise the body so that the lower back remains pressed to the floor.
Overcoming the resistance of the elastic, alternately raise your knees.

"Woodcutter"

Put your feet slightly wider than your shoulders, step on one end of the expander with your left foot, take the other end with both hands.
Bend over to the leg under which the expander is located, keep your back straight.
As you straighten up, pull the expander diagonally to the right and up until your hands are over your right shoulder, above your head.
Return to the slope to the left leg and repeat the exercise.
Repeat on the other side.

Side bar with resistance

side plank with resistance

Hook the expander on the feet, twist the two ends and take loops or handles in both hands.
Get into a plank position.
Raise one arm and, while stretching the expander, make an exit to the side bar.
Return to starting position and repeat on the other side.

Exercises for the legs and buttocks

Band Squats

Step on the elastic and place your feet shoulder-width apart.
Pick up the expander loops. To make it more comfortable to hold, slide the expander behind your shoulders and hold it in bent arms like putting it on your shoulder.
Do a squat. The back is straight, the pelvis is retracted, the knees are slightly turned outward.
Straighten up, stretching the expander.
Repeat the exercise.

Lying knee bend

Hook the expander on the rack close to the floor.
Insert your ankle into the loop and lie on your stomach.
Bend your leg at the knee, pulling the expander.
Straighten your leg and repeat.

Leg extension lying on the side

FitForceFX/youtube.com

For this exercise, you will need a short expander.

Connect the legs under the knees with an expander.
Lie on your side.
Spread your knees, overcoming the resistance of the expander.
Bring your legs together and repeat.

Rubber band steps